Episode 28 : [CODE #3] The Caffeine Code The PERFECT Dose and Timing for Your Next PR ☕

Episode 28 : [CODE #3] The Caffeine Code The PERFECT Dose and Timing for Your Next PR ☕💬 Got a question or feedback? Write us at: [email protected]☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactateSummary: You might be one cup of coffee away from a personal record or a physiological failure; the difference lies in your genetic code rather than just your willpower. Modern science has shifted focus from the muscles to the mind, identifying caffeine as a competitive antagonist of adenosine receptors that lowers your Rating of Perceived Exertion (RPE) and facilitates calcium ion mobilization for more forceful muscle contractions. To optimize your performance, you should target a dose of 3–6 mg/kg of body mass approximately 60 minutes before exercise, though newer delivery systems like chewing gum can compress this window to 15–20 minutes through buccal absorption. While aerobic endurance athletes typically see 2–4% improvements, those with the CYP1A2 AA genotype (fast metabolizers) can see gains up to 6.8%, whereas CC genotypes (slow metabolizers) may experience ergolytic effects that actually slow them down. Current research is now expanding to address the historical male bias in data by investigating how hormonal shifts during the menstrual cycle affect caffeine’s efficacy in women. The 1904 St. Louis Olympic marathon stands as a bizarre reminder of the unregulated dawn of chemical enhancement, where Thomas Hicks won using a cocktail of strychnine and brandy.Keywords: caffeine, ergogenic aid, cyp1a2, rpe, adenosine, endurance, sports nutrition, metabolic rate, performance🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Costill, D. L., Dalsky, G. P., & Fink, W. J. (1978). Effects of caffeine ingestion on metabolism and exercise performance. Medicine and Science in Sports, 10(3), 155-158. https://doi.org/10.1249/00005768-197801030-00007Graham, T. E., & Spriet, L. L. (1995). Metabolic, catecholamine, and exercise performance responses to various doses of caffeine. Journal of Applied Physiology, 78(3), 867-874. https://doi.org/10.1152/jappl.1995.78.3.867Grgic, J., et al. (2018). Effects of caffeine intake on muscle strength and power: A systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 15(1). https://doi.org/10.1186/s12970-018-0216-0Guest, N. S., et al. (2018). Caffeine, CYP1A2 Genotype, and Endurance Performance in Athletes. Medicine and Science in Sports and Exercise, 50(8), 1570-1578. https://doi.org/10.1249/MSS.0000000000001596Guest, N. S., et al. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-020-00383-4Southward, K., et al. (2018). The effect of caffeine ingestion on endurance performance: A systematic review and meta-analysis. Sports Medicine, 48(8), 1913-1931. https://doi.org/10.1007/s40279-018-0935-1Voices generated by artificial intelligence from the scientific report produced by the Lactate team.